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Journalism of Courage
Smoking is widely recognised as a health risk, but many tend to overlook the significant dangers of physical inactivity. We know that taking a walk after meals is recommended by experts far and wide, but is it true that sitting down immediately after finishing your meals can cause significant damage to your heart health — even more than smoking? We decided to ask cardiologists and find out the truth.
Dr Dhinesh David, Consultant – Department of Cardiology, KIMSHEALTH Trivandrum, clarified that there is no evidence suggesting that sitting down immediately after a meal is worse for your arteries than smoking. In fact, sitting for more than 8 hours a day with no physical activity is much worse, he said, as it comes with a risk of cardiovascular events almost similar to smoking.
“Metabolism slows by nearly 30% when sitting compared to standing or walking. This can lead to weight gain and fat deposits in the arteries, causing atherosclerosis,” he told indianexpress.com, further stating that work-from-home professionals often engage in long hours of uninterrupted sitting, which limits their physical activity and contributes to metabolic dysfunction, obesity, impaired glucose tolerance, and systemic inflammation — all of which are precursors for cardiovascular disease.
Dr Mohit Sharma, Senior Consultant, Department of Internal Medicine, Amrita Hospital, Faridabad concurred, adding that research suggests that sitting for more than 6-8 hours a day increases the risk of premature death. He quoted a meta-analysis published in the journal Annals of Internal Medicine, which found that prolonged sitting was associated with a higher risk of all-cause mortality, cardiovascular disease, cancer incidence, and type 2 diabetes.
According to Dr Sharma, sitting for more than 8 hours a day is associated with a 34% increase in mortality risk, while smoking 1-5 cigarettes daily increases the risk of cardiovascular disease by about 40-50% compared to non-smokers.
Smoking generally results in more immediate and severe health consequences, he says, while prolonged sitting leads to more chronic, long-term health issues. “While both behaviours significantly harm health, addressing each with lifestyle changes is essential for improving overall well-being,” said the doctor.
Another big concern is the increase in LDL cholesterol, often called ‘bad’ cholesterol, due to extended periods of physical inactivity. Elevated LDL cholesterol is a major risk factor for cardiovascular diseases, he added.
On a non-cardio related note, prolonged sitting can also have a musculoskeletal impact, leading to muscle stiffness, particularly in the neck, shoulders, and lower back. “It may contribute to poor posture and the development of muscle imbalances, along with reduced blood circulation,” said Dr K. Somnath Gupta, sr. consultant physician and diabetology, Yashoda Hospitals Hyderabad.
Dr Gupta added that it can lead to weakening and wasting away of the large leg and gluteal muscles, and these large muscles are important for walking and stabilising. “If these muscles are weak, you are more likely to injure yourself from falls, and from strains when you do exercise,” he said.
It is important to “move around after every 2 hours of sitting, despite how important your work is. Go for a walk for at least 15 minutes. You can get up and fill your bottle of water. Remember to keep your back and spine straight, Dr Sharma said, adding that not moving around can impact the mental health, too, leading to lack of motivation, problem concentrating and anxiety.
